Archive | Diet

The Perils of a White Trash Diet

According to the latest statistics from the United States’ Center for Disease Control (CDC):

  • 66% of adults age 20 years and over are overweight (including obese)
  • 32% of adults age 20 years and over are obese
  • 17% of adolescents age 12-19 years are overweight
  • 19% of children age 6-11 years are overweight

Those are really horrifying statistics. We have become an oversized bunch of people, but we lie to ourselves to try to find peace with it by saying things like: “I’m comfortable with the way I look,” “I’m not as big as she is,” or joke about it by saying “I’m shakin’ what my Momma gave me.” I have news: your Momma did NOT give you that. But she may have given you some bad eating habits.

There’s no magic bullet behind weight gain, and there’s a myriad of reasons for why we may suffer from it more or less than those around us. But there is some simple advice and nutritional knowledge I can give you that can help you. Since most people don’t like to read loooooong articles, I’m just going to keep this as simple as I can:

1. Stop Eating White Trash!

White trash is typically refined sugar, white bread, white buns, bagels, white rice, white flour, tortillas, white potatoes, white corn, etc. But I like to expand this definition to include what foods I’d expect to find at a typical American BBQ (I call it the “White Trash BBQ”): hot dogs, hamburgers, potato salad, macaroni salad, fried chicken, potato chips, fries, baked beans (sugar!), corn on the cob (metabolizes down as sugar and starch!), and then – of course – the pies, cakes and muffins for dessert. And the beer and sodas to wash it all down with.

The first glaring mistake with these white trash foods is that many of them are not “food” at all. They’re refined and processed, taking nutrients out in some cases (to preserve shelf life), adding synthetic nutrients back in, adding nitrates and nitrites as preservatives, sugars, corn syrup, etc. While many of us will avoid butter or real Mayonnaise in the attempt to lose weight, we still will eat these other non-food offenders all the time. At least our bodies know how to handle a “real fat” or “real food” such as butter. With adulterated food products, our body has difficulty knowing what to store and what to burn.

The second glaring mistake with the white trash foods is that most of them metabolize high on the Glycemic Index and elevate your blood sugar, thereby triggering insulin to be released in your body; in turn telling your body to store any excess as fat or to create new fat cells. This response occurs BEFORE you ever get to the gym. So next time you think you’ll be burning it off at the gym later on, remember that your body is busy storing it hours earlier.

Since your body isn’t getting the right nutrients from “whole” foods (unadulterated, non-processed, non-canned, non-processed), it holds onto every bit that it can.

2. Know the health-history of what animal you’re eating.

Do you know if you salmon was farmed, pumped with antibiotics and fed corn-feed and given pink food coloring? Many farmed salmon are. The vast majority. Are your chickens injected with saline to plump them up or (again) fed with corn feed and caged so they can’t move (so they gain weight quickly), and pumped with hormones and antibiotics? Be sure… sometimes they’re raised without the antibiotics, but they’re pumped with them en route to the meat processing plants.

Same with beef. It’s still America’s favorite meat. But the vast majority of cows are kept in pens and fed only corn feed – AGAIN with the corn. They’re kept confined so they gain weight quickly. They continually feed on what is NOT a part of their natural diet. They are brought to full weight within 1 year (by making them obese) so they can be slaughtered BEFORE they die from the ulcers they receive on the corn feed diet (which, as I said, is not a part of their normal way of eating).

So we eat obese and sickened animals. It’s no wonder that we are sick and obese ourselves!

The reason why this is so important also, is because of toxins and how they relate to fat cells and obesity. I was working in a Women’s Fitness center recently, and EVERYONE there wanted to lose weight. But their eyes would cross if I told them they had a glaring gallbladder problem. So I know that to get people to listen, the “weight is the bait” — and so I’m going to tell you now why you should care about the health of the animal you’re eating.

Simply and succinctly put, toxins are stored in fat cells. Those two things are married. So if you can de-toxify yourself, you will have an easier time losing weight. Women – pay attention to this: we carry a higher percentage of fat in our bodies naturally. So we are even MORE susceptible to toxin storage. And again, it creates the vicious cycle of difficulty and/or inability to lose weight. Meats have a higher percentage of fat, and are therefore more important to pay attention to when considering its origins.

It is also widely believed (by myself included) that these stored toxins are largely responsible for many of the cancers in our reproductive organs.

I’m not a vegetarian myself, but I do advise people to take caution when buying their meats. This is a huge reason why we have such a sickened society. We demand cheap foods, but we are most definitely getting what we pay for. Believe me, I’m very budget conscious myself these days and I can’t always buy the highest, elite quality of food. But I HAVE decided to cut down a bit on meat so that I can eat better qualities of it.

THE GOOD NEWS

As more and more people in the USA are exposed to the truth about the food supply, the vendors listen and give us what we want. We have more access to Organic foods than ever; we have Farmer’s Markets, we have the internet so these things like “unhealthy farming practices” are no longer a secret for very long. We can go to our local Trader Joe’s and request grass-fed beef. We can easily find “cage free/allowed-to-graze” chicken. The more people demand it, the more the economics of supply and demand will bring the prices to a more affordable range.

But awareness is key, and we must make the changes ourselves AND tell our families and friends… that way, we not only encourage each other and gain support, but we create the kind of demand for healthier foods that will help our bodies be able to metabolize better.

*********

In conclusion, those are 2 simple things you can do immediately for your health and the health of all your loved ones: eating foods in their natural states (more vegetables of all kinds & colors – not white trash!), and being conscious of the health of the animal who’s meat you’re eating.

Guarding your diet on both those fronts addresses two KEY issues behind difficulties in losing weight for just about absolutely everyone: insulin and toxins. I guarantee you that if you follow those two tips, it’s worth more than all the calorie counting, food weighing and lap-band surgeries in the world.

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Urinary Tract Infections – Crystals – Symptoms, Causes, and Treatment

The most basic question is,  how do I tell if my dog has UTI? What should I look for?

The most common symptoms of a urinary tract infection include: [5]

– frequent urination

– dribbling urine

– blood in the urine

– squatting frequently to urinate

– straining to urineng odor to the urine

– inappropriate urination (such as in the house)

– incontinence

– an increase in thirst and drinking.

Ok, If know my pet has UTI, What can I do?  Tell me more about it, how does my dog’s diet affect things? 

We have a lot of customers who come into our store and tell us my cat or my dog has UTI Crystals and the vet put them on a C/D, U/D, K/D, or NF formula. As everyone knows prescription diets are far from Optimal Nutrition for your dog or cat, they exist to treat a specific ailment, but continuation on these diets can lead to other serious issues.[1]  Prescription diets are made to treat specific conditions; as with most prescription diets, they are meant for short term us, long term use of these diets have the potential to cause adverse side effects.[6]

Here are some of the potential side effects from long term use of U/D, K/D, and NF formula foods. [6]

  • Heart Failure
  • Liver Failure
  • Kidney Failure
  • Pancreatitis
  • Hypertension
  • Hypoalbuminemia

Did I get your attention? Good.  Now, before we dive deeper into UTI Crystals we need to understand Urine pH.  pH is a scale that ranges from 0 to 14, that measures acid bases.  A score of 7.0 is considered neutral.  Most dogs PH ranges from 5.0 to 9.0.

Got it? Good, now let’s talk UTI Crystals.

UTI develops in about 14% of dogs. [2] That’s a pretty big number, there are two main forms of UTI Crystals (Struvite and Calcium Oxalate).

Struvite Crystals

Form when there is a bacterial infection that is capable of breaking down Urea that will otherwise be passed in the urine. Urea is a waste product produced from metabolism of protein.  This reaction of breaking down the Urea into Ammonia only happens in Alkaline PH.[3]

Struvite Crystals are more common in female dogs and there are some breeds that are felt to have an increased risk which include Cocker Spaniels, Labrador Retrievers, Scottish Terriers, Miniature Poodles, Beagles, Miniature Schnauzers, Pekingese, Basset Hounds, Springer Spaniels and German Shepherds, and Bichon Frises.

Calcium Oxalate Crystals

Form in acidic to Neutral pH Urine, a few things are said to cause these stones to form, the most common is hereditary. The product of defective nephrocalin is usually the culprit. [4]

Unlike, Struvite Crystals, Calcium Oxalate Crystals cannot be dissolved by a diet change; they need to be surgically removed.  However, a proper diet can help prevent Calcium Oxalate Crystals from forming.  

Calcium Oxalate Crystals are more common in male doges and some of the breeds that are felt to have an increased risk which includes;  Miniature Schnauzers, Lhasa Apsos, Yorkshire Terriers, Miniature Poodles, Shih Tzus, and Bichon Frises.

Ok, now that you know the basics, let’s talk nutrition!

We learned that you can dissolve Struvite crystals with more acidic foods, so dogs that are prone to Struvite Crystals you will naturally want to keep on a more acidic diet.

Fortunately,  most of the good ingredients dogs and cats should be eating are acidic in nature, for example,  chicken, beef, eggs, fish, pork, cottage cheese, yogurt, rice (brown and white), beans, nuts and all seafood.  Doesn’t that sound like the perfect Kibble or Raw food diet?

Berries are acidic in nature and the lower pH levels and prevent bacteria from clinging to the walls of the bladder.  Solid Gold Berry Balance is a supplement that’s commonly used to lower the Urine pH Levels.

What about Calcium Oxalate Crystals?

The reverse is true, to raise the pH score, you should be feeding foods more alkaline in nature, to include a few squash, beet greens, rhubarb, spinach, beets, raw endive, dandelion greens, okra, kale and sweet potatoes.

It’s been recommended the diets should be lower in protein and oxalates and high in magnesium, phosphorus, and calcium.  Here’s a list of foods and there oxalates level [http://www.branwen.com/rowan/oxalate.htm].  Beef and Lamb cuts tend to have lower protien levels among other meat likes (Venison, Pheasent, etc)

A commonly used supplement to raise the Urine pH level is Potassium Citrate.

Okay Enough Talk.  How do I know if I’m doing the right thing.?

Talk with your vet, ask them what the Target Urine pH should be for your dog. Every dog is different; some dogs might have severe cases, others mild. The dogs breeds will factor in the decision.

OK, I know my Target PH level. How do I know I’m achieving it?

Urine pH Test Strips, you should be able to get these from your vet or a local retailer, or even purchase them on-line.

OK. That sounds simple anything else I should Know?

Yes, water consumption, treats, etc. All factor into the Urine pH levels.  You will notice, throughout the day the levels will change.  Take multiple Urine PH samples to assure your achieving your goal.  Always keep checking.

Sure, you listed out the ingredients, but I don’t cook for my dog, I just buy kibble or raw, how do I know what the PH levels are?  

Here’s a list of some excellent brands and their pH Levels for Dogs and Cat. We called up these companies and spoke to a representative to get the levels.

Cani-dae Dog – Kibble – pH 7.0

Cani-dae Dog – Canned – pH 6.0

Feli-dae Cat – Kibble- pH 6.0

Feli-dae Cat – Canned – pH 5.5

Fromm 4-star Dog – Kibble – pH 6.2 – 6.4

Fromm 4-Star Cat – Kibble- pH 6.5 – 6.8

Honest Kitchen – pH 7.0

Merrick Before Grain (Dogs and Cats) – pH 6.8

Merrick 5-Star Dry (Dogs and Cats) – pH 6.5 – pH 6.8

Merrick 5-Star Canned(Dogs and Cats) – pH 6.3 – pH 6.5

Orijen (cat and dog) – pH of 5.5

Primal Dog and Cat – pH 6.0 – 7.0

Natura (Evo, Innova, California Natural) (Dogs and Cats) – pH 6.2 – 6.8

Solid Gold – Dog – Dry – pH 6.4 – 6.6

Solid Gold – Dog – Canned – pH 6.0

Solid Gold – Cat – Dry – pH 6.2 – 6.4

Solid Gold – Cat – Canned – pH 6.2

Wellness Dog (Kibble and Canned) – pH 6.5 – 7.5

Wellness Cat – Dry – pH 6.2 – 6.6

Wellness Cat – Canned – pH 6.1 – 6.6

Sources:

1- Wikipedia

2- UTI in Dogs

3- Veterniary Partners

4- Veterniary Partners

5- B Naturals

6- Veterinary Medicine

Researched By: Luke’s All Natural

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Lose Weight With Clubbells – Ancient Exercise Tool For Timeless Fat Loss Results

It seems with every passing day a new fat loss method is unveiled. But there’s very little which is truly new under the sun. And many of these novel fat loss solutions are nothing more than clever packaging–at best–or pure snake oil salesmanship–at worst.

But there are simple tools that have endured for centuries and work as well today as they did generations ago. Thankfully, these ancient tools are resurfacing as people seek simple and elegant solutions for their fitness needs.

The Clubbell stands head and shoulders above the rest of these simple tools for its versatility and its effectiveness. Throughout the ages, the humble club has been a ubiquitous means of self-preservation, warfare, and then later physical conditioning.

For anyone looking to shed fat, as a stand-alone training tool the Clubbell can’t be beat. Optimal fat loss requires several elements that are subject to an order of importance.

Nutrition

The first requirement of fat loss is of course appropriate nutrition. That is beyond the scope of this discussion, but suffice it to say that eating a diet which promotes the maintenance of muscle while dipping into fat stores for energy is a prerequisite. And here’s a hint, anything our prehistoric ancestors used to hunt with their clubs or pull from the ground would probably be a good place to start.

Preserve Muscle

Apart from bringing down game, Clubbells can’t help you with your nutrition. But once you get into the other pieces of the fat loss hierarchy, the Clubbell comes into its own. The most important exercise consideration for fat loss is the preservation of lean mass. This is what will allow you to use freed energy from fat as fuel. If you lose lean mass while dieting, you greatly reduce your chances of success.

There are many Clubbell exercises of a “grinding” nature which are perfect for building or maintaining muscle on a fat loss diet. Good options are the Clubbell Flag Press and the Clubbell Barbarian Squat. A YouTube search will yield results for both these examples. I recommend sets lasting between 45 and 75 seconds for optimal muscle growth potential. Choose four to five exercises which cover your entire body and major movement patterns and do each for 2-3 sets. Perform this workout three times a week.

Stoke the Fat Burning Fires

The next rung down on our fat loss hierarchy will be high intensity energy system work. Some people call this interval training, others metabolic conditioning. The important thing is to perform intervals of high intensity work in the range of 8-10 on a scale of 10 for Rate of Perceived Effort (this concept is from the Circular Strength Training system). Performing such all-out work for periods of between 30 seconds and four minutes, taking rest periods of between 10 & 90 seconds, will stimulate your metabolism into high gear for as much as 72 hours post workout. This type of training can also blunt hunger, which is always a plus when trying to lose fat.

Putting exercises such as the demanding Clubbell Swipe and Clubbell Clockwork Squat into a circuit will help you achieve this high level of intensity. Again, a YouTube search will direct you to demonstrations of both these exercises.

Burn Off Extra Calories

And last on our hierarchy of fat loss training priorities – important only if we are implementing the other two – will be longer, steady state training, sometimes referred to as cardio or aerobic training. A long time ago, I gave up running. Not only is it hard on the body, but can get very tedious after awhile. But I don’t have to give up on cardio. I can get a great session of steady state exercise using my Clubbells.

By doing a single arm exercise, and switching back and forth form one arm to the other at regular intervals, I can keep my heart rate up and my fat burning machines stoked without running up against muscular failure. Good choices for this are the Clubbell Swing and the Clubbel Mill. Again, a YouTube search should bear fruit.

A Tool For the Times

Amazingly, this one simple tool can provide a full spectrum of fat loss benefits. No wonder it has endured the ages. And in these uncertain economic times, versatile tools which can take the place of expensive gym memberships are especially attractive. So if you are looking to drop some fat, the Clubbell just may be the perfect tool for your efforts.

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Venus Factor – Fat Loss for Women

Fat loss and weight loss have always been a constant struggle for woman and America is still the top nation when it comes to obesity and health issues. We are not eating healthy and exercising on a regular basis as we should. This type of lifestyle is very dangerous regarding all the health issues associated with a lack of exercise and poor dieting including risk of stroke, heart attack and cancer. Have you ever wondered why it is more difficult for women to lose weight than men? The core issue of women struggling to lose fat is the Leptin hormone. The Venus Factor focuses on the main issue of women’s fat loss problems and provides a fat loss solution for women only around the world to lose belly fat and maintain a long term healthy weight.

Leptin Hormone

Since men and women are created differently, what works for men make not work for women because the metabolisms are not the. The one hormone that controls 100% of your body’s ability to burn fat is Leptin. Basically, low levels of Leptin slow down your body’s metabolism and signal your body to store fat while high levels of Leptin speed up your metabolism and signal your body to burn fat. Although women have twice as much Leptin that men, they face two unfortunate issues that keep them from losing weight successfully. The first problem is Leptin resistance. Women can be three times less responsive than men to Leptin’s signal to burn fat. The second problem is an instant drop in levels of Leptin causing a weight loss plateau. When levels of Leptin decrease, your metabolism stops suddenly as well and slows down.

Venus Factor Review

The new solution and future to female fat loss is the Venus Factor System. The Venus Factor, created by fitness professional John Barban, is a 12 week weight loss plan designed specifically for women to increase the metabolism helping you lose weight and bring out that sexy body in you with long term fat loss. We all know that there is no such thing as a magic “pill” or formula to make you lose weight instantly but instead it takes hard work and dedication to be successful at weight loss. The Venus Factor only sticks to the facts backed with credible research and expert advice from professionals.

Female Fat Loss

Included in the Venus Factor System are excellent advice, a great app, a helpful online society and a motivational boost to get you going all for an incredible price of $47. I have read all positive Venus Factor reviews and have not come across any Venus Factor scam so far. Women all over the world are achieving amazing results which means the Venus Factor works. The easy to follow plan that the system has makes fat loss fun and you will get motivation with the quick results you see. The best part is that you get a full 60 day money back guarantee if you are not satisfied so you really have nothing to lose.

I am personally excited that women finally have a weight loss plan just for them that will help them lose belly fat and lose weight fast to get that sexy body they always dreamed of. John Barban made a smart decision by focusing on our women and helping them lose weight successfully. The bottom line is that the Venus Factor will show you how to control your Leptin levels and burn that body fat once and for all. Fat loss doesn’t come easy and you must stay dedicated to eating healthy and exercising for at least an hour each day. You will see results if you work hard and stick to your plan. Start your New Year’s weight loss plan now with the Venus Factor and bring in the next year with a hot, sexy body. I would like to personally wish everyone many blessings and have a Happy New Year!

Leeman Taylor

Winter Haven, FL

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Best Nutritional Supplements For Weight Loss

Even without trying to lose weight, there’s no question any more about the importance/necessity for taking food grade vitamin/mineral supplements. The fact is the foods we’re supposed to be getting all our nutrients from are not anywhere near the same as what they used to be 30 years ago. Gmo foods, over-farmed soils and pesticides are creating produce with much less usable nutrients than what we used to be able to rely on for our vitamins. There are numerous fruits and vegetables that develop the majority of their vitamin/mineral content during the last 7-10 days of vine ripening. Unfortunately, unless you live on a farm and eat directly out of the garden, you get your produce from the super market. In order for fruits and vegetables to be fresh and last long enough for you to buy them from the store, they have to be picked well before this time. This means much of the produce we buy from grocery stores have finished their ripening process in dark crates or under fluorescent lights and never fully develop their full nutrient profile. Considering all of this, even if you are getting all 5 servings of fruits and vegetables every day, you should still take some kind of vitamin/mineral supplement to fill in the gaps your food may not be providing.

On a reduced calorie diet, the need for nutritional supplements is even greater. If your weight loss diet is properly balanced and correctly planned (which most are not), food is taken in smaller quantities while the exercise demand is considerably higher. As compared with normal (non-dieting) eating, a good weight loss nutritional program should contain much more vegetables as they are less calorie dense, cleanse the body and are supposed to provide the proper nutrients needed. While the greater volume of these foods should make up for vitamin deficient foods, the greater demand from increased exercise will cause the body to require more. Do not choose vitamin/mineral supplements based on price and go with the cheapest you find as these may not be the best for you. Do your research before buying and look for vitamin supplements that will be the most absorbable rather than affordable. The most absorbable vitamin supplements are colloidal (liquid) and/or as close to food sources as possible (minimal processing).

As important as good quality, absorbable multi-vitamin/mineral supplements are to your health, these products should be the baseline of every nutritional supplement program. They will not however make a noticeable difference in weight loss if they are the only supplements you’re taking. There are many other products designed specifically to help you lose weight and build healthy muscle. Like a good multi-vitamin, these must also be carefully chosen so you can get the best results possible for the cheapest price. When used correctly at the right times and for the right reasons, there are many nutritional supplements currently for sale that can help you achieve new levels of fitness and health very quickly no matter what your age is. When shopping, the number of different supplements available will keep your mind spinning; this market is huge and there are many good companies offering an astounding number of great products. However there is also an equally large number of ineffective junk products as well if you’re not careful. For simplicity reasons, you can categorize most weight loss nutritional supplements into three groups; macronutrient replacement, fat burners/energy pills and performance based products.

Macronutrient replacement type supplements are available as protein drinks and meal replacement powders. The goal of these nutritional supplements is to support your diet with more macronutrients such as proteins, carbohydrates and healthy fats. Meal replacement powders are a cheap and easy way to get excellent nutrition on the go in a very convenient way, a drink you can mix up and get down quickly on the go. These products make dieting much easier and tastier! Whey protein drinks and meal replacement powders are sweet, tasty, come in lots of interesting, delicious flavors and are excellent for satisfying the sweet tooth cravings everyone struggles with on a diet. For weight loss, protein drinks and meal replacement powders make it easier to get all the protein you need every day to keep you from losing muscle. When taken directly after a muscle building or strenuous workout, liquid protein drinks are the fastest and best way to get the nutrition you need for both growth and recovery.

If you’re not a breakfast eater, a tasty meal replacement protein drink can be easy to get down and an excellent way to get a good shot of vitamins with balanced, easy to absorb nutrition to start your day. These supplements are not expensive, especially when you consider they are replacing food, however cost-wise it equals out to about the same. Macronutrient replacement supplements can also be found as pocket sized, protein bars that are also very convenient. While these products are popular, they are harder to digest and will not absorb as quickly as liquid drinks. It can also be a struggle to find a protein meal replacement bar that’s tasty enough to want to eat it more than once. Compared to the flavor and ease of liquid protein meal replacement drinks, the bars are merely a back-up for most dieters.

Perhaps one of the most important supplements for weight loss are the fat burners. These are pills and/or powdered drink mixes designed specifically to help speed up your metabolism and target fat burning. They do work well however should be used in conjunction with rigorous exercise; in fact most of these products work best when taken directly before. Fat burner type supplements are also great for adding energy to your day. These products often have caffeine or natural substances such as herbs that cause a stimulatory effect. While macronutrient replacement supplements are deemed very safe for most people, fat burners should be looked at a little closer if you have a history of certain health conditions such as heart problems, etc. If you are prone to certain conditions that are sensitive to stimulants, you would be well advised to consult your medical doctor before taking a fat burner supplement. On that note, beware of asking any medical doctor about nutritional supplements, exercise or nutrition advice if they are not an athlete themselves. Overall, fat burners are helpful for weight loss, but very secondary to how much exercise you do and how good your nutrition is. If you’re hardly exercising and your diet is not dialed in for weight loss, fat burners will not do much for you. If your program is good and you’re exercising hard and regularly, fat burners can make a great difference.

Besides meal replacement powders and protein drinks the next most usable nutritional supplements are performance based. These products are powdered drink mixes to aid in your workouts. Performance supplements include pre-workout energy drinks that give you more energy for your training but also contain ingredients to help with other aspects. For example, some pre-workout drinks also help your muscles get a better pump and help them expand larger to make you bigger. Some pre-workout supplements are combined with fat burners and also ingredients for long term energy used best for endurance sports. Performance supplements also include drinks designed to be consumed during and after your workout. Intra-workout supplements are great for supplying your muscles with nutrients and amino acids while you train. These not only improve performance during the workout but also help you recover faster for the next set. Post-workout drinks are designed primarily to aid recovery and are perhaps the most valuable of all. These products are best consumed directly after training or right before bed and greatly aid the body in recovering faster and more completely.

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How to Do the Carb Nite Dieting, Avoiding Common Mistakes With Weight Loss

Considering the variety of low carb diet variations out there, it can be hard to decide which one to stick to. For the most part, the low carb approach is perfect if you require to lose 30lbs or more. The most basic low carb diet that seems to work most effectively for individuals works as follows: For 9 days you limit your carbohydrate intake to 30 grams everyday. On the 10th day, during the night time, you’re allowed a high carbohydrate splurge. This cheat evening consist of an early supper, a late dinner and dessert. The name of the diet is called Carb Nite Solution because you don’t start consuming away the carbs until after 4pm. After this 10 day period your Carb Nites are spread out roughly once per week.

It sounds uncomplicated doesn’t it? If you’ve done any dieting in the past you’ve quite possibly tinkered around with diets similar to this. However, there are several common pitfalls that either impede progress or cause some people to make hardly any progress. I’ll list a couple of and give some remedies for how to prevent yourself from these common pitfalls.

It is very effortless to ingest way too many carbs mainly because of the places you purchase the meals. These days a lot of people don’t cook and prepare their meals. Many individuals dine out, and although you have a “low carb salad” you will probably find yourself going over your limit by having a food that has too many carbs without realizing it. A number of the low fat dressings have approximately 7-10g of carbs, and from time to time when you order a salad they will put greater than 3 portions. A good practice that my clients use is simple as just getting the restaurant put the dressing on the side and all you have to do is piece out a serving.

Going overboard on dairy is yet another frequent blunder. Unless you have a history of enduring dairy well, I strongly recommend most clients to refrain from it entirely in the starting off. For most people, dairy can supercharge your urge for food which will cause consuming too much.

Overeating is the next obvious pitfall. Unless you’re eating a lot of whole foods and foods that have marginal processing, it may be easy to overeat. To guarantee your results, its best that you’re wary of how much you consume, this is especially true if you’re having difficulty experiencing fast enough results. Many of the processed “low carb” foods are very tasty which will either cause you to over eat that food, or just heighten your desire for food for the day that may lead to over eating.

Not receiving a good mix of fat and protein can lead to headaches or the dreaded “ketogenic flu” or keto flu. The signs are a bad throbbing headache and lots of fatigue. This develops as your body is getting realigned to not having enough carbs so the source your body will try to use is fat. When your fat intake is lacking your body may have challenges getting sufficient energy. Don’t be afraid of fat, just ensure to keep your saturated fat in check. Sources like avocados, olive oil and coconut oil are fantastic sources. Nuts are okay, you just have to look at the amount of carbs depending on the types of nuts or seeds you take in.

You may still have your steak and various fatty cuts of animal meat. Just make certain that fat sources vary. Coconut oil is a fat that consists of MCTs which your system is able to digest quickly to be used as energy. Other fats take longer to break down and by the time you get that keto flu headache, it can be far too late before symptoms are taken care of.

In conclusion, journal your food and make sure you learn how much carbs each food you eat has. Teaching yourself on the macronutrient break down of each food will go a long way to make sure you consume the appropriate foods as well as stay on course when pursuing carb nite or any low carb diet you look at.

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3 Day Diet – Lose Weight Fast For a Special Occasion

Want to lose weight fast? A 3 day diet is perfect if you need to lose weight for a special occasion, like a wedding, or a graduation, or even a job interview. Depending on how much you weigh now, you can lose five to seven pounds.

This weight loss can help you to look great on your special day because your clothes fit well. A 3 day diet can also motivate you to keep on losing weight. However, be aware that you should never stay on one of these diets for longer than three days — they can harm your health.

Aim to eat around 1000 calories a day for the three days — if you don’t have a calorie counter, get one before you start.

Big tip: go on this diet during the work week. You’ll be busy, and won’t have time to spend thinking about food.

Low Calorie Breakfasts

Don’t try to cut calories by going without breakfast. You’ll feel very hungry by mid-morning, and may break your diet. Here are some easy breakfast ideas: a hard boiled egg with a slice of toast; two slices of toast with honey; three tablespoons of oats cooked with skim milk; or a small tub of yogurt.

Low Calorie Lunches

For your lunches, consider any protein plus a small salad, and a piece of fruit. Your protein options: a slice of beef, chicken or turkey, or a small single-serve tin of tuna. Cheese is also an option.

Low Calorie Dinners

Follow the “protein plus vegetables” theme for dinner. Ensure that you broil or roast meat, rather than frying it. Fill your plate with vegetables, and you won’t be hungry at all.

If you’re in doubt about the calorie count of a meal, look it up in your calorie counter.

Low Calories Snacks

Fruit needs to be your first choice when it comes to snacks. You can chop up apple and other fruits for a quick fruit salad to take with you to work.

Once your 3 day diet is over, go back to eating a normal diet. If you stay on a very low calorie diet for too long, your metabolism will slow, which means that you’ll put on weight very easily.

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The Hormone Epinephrine and Its Role in Weight Loss and Muscle Gain

For people interested in implementing a weight loss strategy that works and are looking to learn how to gain muscle and lose fat, there are many so called solutions available.

But that’s not all.

However, a major problem is that excellent marketing by some very savvy business people makes cutting through the clutter very challenging.

The desire to accelerate body fat loss is almost ubiquitous in today’s society where fast food meals, pre-made preservative laden meals and a sedentary lifestyle is the norm. Fortunately, there is a simple solution that can make the attainment of a fit, dream body a reality. It doesn’t require any extraordinary measures or complicated dieting. It doesn’t require ingestion of any odd assortment of supplements.

All that is required to gain muscle and lose fat is adherence to a slightly different course of action than he or she may be accustomed to. Interestingly, strength training performed in a very precise way is one of the most powerful means of building muscle mass quickly, altering body composition favorably, losing body and accelerating metabolism.

It has been clearly established that hormone concentrations are favorably altered during and immediately following an exercise session. What is even more interesting is that this alteration in hormone concentrations may even lead to long term hormonal adaptations that lead to even more fat loss and muscle mass gain.

Some of the key hormones associated with muscle building and accelerated metabolism are testosterone, growth hormone and insulin. Increased levels of these hormones are all associated with enhanced potential for growth of muscle tissue. Additionally, chronically elevated levels of testosterone, human growth hormone and insulin are all associated with prolonged adherence to a resistance training program.

For those people interested primarily in fat loss, a respect and knowledge of the hormonal changes associated with strength training will help speed weight loss and total body fat percentage decreases.

The hormone epinephrine, for instance, has been found to increase fat and carbohydrate breakdown, making more adenosine triphosphate available for energy production and muscle contraction. It also has positive effects on muscle contraction potentials by enhancing motor unit recruitment of individual muscle fibers.

This is just the tip of the iceberg.

If you’re seriously interested in achieving the fastest weight loss possible, building lean muscle and creating a body that you’re proud of, a concern for muscle is of primary importance. You must train with intent and with knowledge of precisely what the physiological response of your training session will have on your body.

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Eat Fat Lose Fat – How to Lose 20 Pounds in One Month

If you’re frustrated with your efforts to lose weight, this article will get you back on a path to burning massive amounts of fat, easily and safely. Losing 5 pounds a week is typical when you adhere to the fat burning diet plan, which is based on the “eat fat lose fat” concept.

First, low fat diets don’t work.

Restricted calorie and low fat diets slow the metabolism down, and this is exactly what you DON’T want if fat burning is your goal. When your body senses its being starved, your body will instinctively hold on to every fat cell it can. This is an evolutionary mechanism built into your body that reserves fat in times of famine.

You must follow these two steps…

Step 1. What foods you need to eat

The first step is critical key to burning fat…and that is eating lean protein, complex carbs and good fats. (Video at the end has specific foods you can choose). This sounds simple but if you choose only these types of foods you’re half way to burning incredible amounts of fat. If you get this right you won’t need to count calories, you’ll actually be able to eat more food than you thought.

By the way, the good fats are the mono-saturated type like olive oil, avocado, nuts and coconut oil. Saturated fats like butter are fine as well. You’ll find eating lots of these fats won’t make you gain weight, believe or not. Hence the phrase “eat fat lose fat”

Step 2. What foods you need to eliminate

The second half of the critical key is to eliminate all the foods that make you store fat.

Number one on the list is sugar. Avoid refined sugar totally. Next you need to cut out all SIMPLE carbs like white bread, white pasta, cakes, cookies etc… I’m not saying ALL carbs…just the simple carbs that spike your blood sugar and cause you to store fat like a squirrel storing nuts.

What you can expect from the Fat Burn Diet

If you do step 1 and 2 you’ll find your appetite will be totally under control, because this regimen keeps your blood sugar perfectly stable. You won’t be craving sweets and junk food and your body will also be burning fat for fuel rather than carbs.

This diet is the best way to burn fat off your belly without supplements or diet pills.

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Eat Alkaline Foods to Neutralize Acid Reflux

Eating more alkaline foods is a great way to balance your diet and reduce the effects of acid reflux disease. In fact a highly acidic diet can be the cause of many other health problems in addition to acid reflux disease.

A low alkaline diet makes the cells and fluids in the body too acidic. This is a major problem in many western countries, especially in North America where the normal high-fat, high-sugar diets can cause Acidosis. Diets that are low in alkaline foods are also blamed as the cause of many diseases, especially rheumatic and arthritic diseases. And according to author Michal Cogan in his book the New Nutrition ‘Acidosis destroys bones, because the body has to steal alkalizing minerals from them, to keep the blood pH from dropping into the acid range’.

Symptoms of Highly Acidic Diets

Common symptoms from eating an unbalanced diet that is too acidic can include; diarrhea, water retention, migraines, fatigue, halitosis, insomnia and a burning sensation on the tongue and in the mouth. More serious consequences from acid reflux disease include asthma, chest pains and even coughing up blood in the case of erosive esophagitis.

Alkaline diets have been developed to combat a wide range of health problems including diabetes and obesity and can aid weight loss. These alkaline foods diets should also be used in conjunction with a healthy eating plan that includes more smaller meals throughout the day as opposed to only a couple large meals.

The correct alkaline-acid balance varies slightly from person to person and also depends on your level of activity. Typically the more active you are, the more alkaline foods you need to eat. Generally the ratio of acidic foods to alkaline foods should range between 2:1 and 4:1.

Alkaline Foods include; almonds, coconut, buttermilk, yogurt, raisins, melons figs, olives, bananas, chocolate, avocado, grapes, potatoes, pumpkin, spinach, lettuce, artichokes, broccoli, cucumber and mushrooms.

Foods high in acidity include; beans, butter, cheese, vinegar, coffee, tapioca, eggs, meats, plums, prunes, blueberries, wine and other alcoholic drinks. Tobacco and recipes that include ash are also considered acidic.

In addition to acidic foods and alkaline foods there are also a large number of neutral ph foods. These include; sugar, honey, syrup, margarine and cooking oils.

Acid reflux happens when the sphincter between the stomach and esophagus relaxes when it should not. This allows stomach acid to flow up into the esophagus. When this acid reflux occurs often, it is called acid reflux disease or gastroesophageal reflux disease (GERD). This can eventually cause erosion or sores to develop in the lining of the esophagus.

There are a number of different types of drugs and medicines that are commonly used to combat heartburn and other symptoms of acid reflux disease, but certainly eating right and ensuring you consume a a diet high enough in alkaline foods is essential not only for these health problem, but for the whole body.

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